Adequate protein consumption plays an important role in gaining muscle mass due to its role in tissue repair and growth. During physical exercise, micro-injuries occur in the muscles, and it is in the recovery process that the intake of these amino acids becomes essential.

In addition, proteins also contribute to the regulation of metabolism, helping to burn fat and maintain a healthy weight, essential for muscle development. So, below, check out how to prepare some recipes with proteins!

Ingredients

• Sheets of 1 bunch of spinach bites
• 200 g of mashed tofu
• 1 onion peeled and chopped
• 2 garlic cloves, peeled and chopped
• 1 ovo
• 1 cup of rice flour
• 1 cup of water
• Olive oil, salt and ground black pepper to taste

Preparation mode

In a pan, add the olive oil and place over medium heat to heat. Add the onion and garlic and brown. Add the spinach and sauté until wilted. Season with salt and black pepper. Add the tofu, mix and sauté for 3 minutes. Book. In a blender, place the egg, water, salt, 2 tablespoons of olive oil and rice flour and blend until you obtain a homogeneous dough. Book.

Grease a frying pan with olive oil and place over medium heat to heat. Using a ladle, place a little dough on the pan and spread it around. Brown each side for 2 minutes. Repeat the process with the rest of the dough and fill with the spinach and tofu. Roll up and serve immediately.

Ingredients

• 6 tilapia fillets
• 2 cups of rolled oat tea
• 1 beaten egg
• Juice of 1 lemon
• 2 garlic cloves, peeled and crushed
• Olive oil, salt and ground black pepper to taste

Preparation mode

In a container, place the tilapia fillets and season with salt, black pepper, garlic and lemon juice. Cover with plastic wrap and refrigerate for 20 minutes. Then, place the beaten egg in a container, dip the fish fillets over it and, finally, in the oat flakes. Grease a baking tray with olive oil and arrange the fish fillets. Bake in a preheated oven at medium temperature for 40 minutes, turning them halfway through. Serve then.

Ingredients

Meatballs

• 500 g of ground duckling
• 3 tablespoons of oat flakes
• 1 ovo
• 3 garlic cloves, peeled and chopped
• 1/2 onion peeled and chopped
• 2 tablespoons chopped parsley
• Salt, ground black pepper and smoked paprika to taste
• 1 tablespoon olive oil

rustic sauce

• 2 cups of tomato sauce
• 1 clove of garlic, peeled and crushed
• 1/2 onion peeled and chopped
• 1 teaspoon of olive oil
• Salt and ground black pepper to taste

Preparation mode

Meatballs

In a container, mix the ground duckling with the oat flakes, egg, garlic, onion, parsley and seasoning until it forms a homogeneous mass. Form into meatballs with your hands and set aside. Grease a baking tray with olive oil and place in a preheated medium oven until the meatballs are golden. Book.

rustic sauce

In another pan, heat the olive oil over medium heat and sauté the garlic and onion until lightly golden. Add the tomato sauce and season with salt and black pepper. Cook until the sauce thickens. Add the meatballs and lower the heat. Cook until they are well cooked and absorb the flavor of the sauce. Serve then.

Ingredients

• 1 cup of arborio rice tea
• 1 tablespoon olive oil
• 1 onion peeled and chopped
• 1 clove of garlic, peeled and chopped
• 1/2 cup sliced ​​portobello mushrooms
• 1/2 cup fresh peas
• 1/2 cup dry white wine
• 3 cups of broth legumes warm
• 1 tablespoon ricotta cream
• Salt and ground black pepper to taste

Preparation mode

In a pan, add the olive oil and place over medium heat to heat. Add the onion and garlic and brown. Add the mushroom and brown. Add the rice and stir to combine. Add dry white wine and cook until dry. Gradually add the vegetable broth, one ladle at a time, stirring constantly. When the rice is almost al denteadd the ricotta cream and peas and stir to combine. Season with salt and black pepper. Serve then.

5. Ground beef roulade

Ingredients

Swiss roll

• 500 g the minced meat
• 1 onion peeled and chopped
• 2 egg whites
• 2 garlic cloves, peeled and chopped
• 2 tablespoons olive oil
• 7 tablespoons of rolled oats
• Salt and ground black pepper to taste

Filling

• 1 tomato, seeded and cut into cubes
• 1 carrot peeled and cut into cubes
• 2 tablespoons chopped parsley
• 2 tablespoons chopped chives

Preparation mode

In a container, place the ground meat, onion, garlic, salt and black pepper and mix. Add the rolled oats and egg whites and mix until you get a consistent dough. In another container, place the tomato, carrot, parsley and chives and mix.

On a smooth surface, place the meat on plastic wrap and stretch it to form a rectangle. Place the filling on it, spread it and roll up the roulade, pressing the edges together. Remove the plastic film and, on a baking tray, place the roulade. Drizzle with olive oil and bake in a preheated oven at medium temperature for 40 minutes. Serve then.

6. Chicken in peanut sauce

Ingredients

• 400 g chicken breast cut into strips
• 1 tablespoon olive oil
• 2 garlic cloves, peeled and chopped
• 1 teaspoon of grated ginger
• 2 tablespoons whole peanut butter
• 150 ml of milk
• Juice of 1/2 lemon
• Salt and ground black pepper to taste
• Chopped chives to finish

Preparation mode

In a bowl, season the chicken with salt, black pepper and lemon juice. In a frying pan, heat the olive oil over medium heat and sauté the garlic with the ginger until fragrant. Add the chicken and sauté until golden on the outside and soft on the inside. Meanwhile, mix the peanut butter with the milk until completely dissolved. Pour the sauce over the chicken and lower the heat. Cook until the sauce thickens and completely coats the chicken strips. Finish with chives and serve immediately.

7. Ground meat hide

Ingredients

• 1 cauliflower chopped
• 3/4 cup skimmed milk
• 500 g of ground beef
• 1 cup tomato sauce
• 1 onion peeled and chopped
• 2 garlic cloves, peeled and crushed
• 1 tablespoon olive oil
• Salt and ground black pepper to taste
• Water for cooking

Preparation mode

In a pan, add the olive oil and place over medium heat to heat. Add the onion and garlic and brown. Add the ground meat and sauté until it loses its reddish color. Add the tomato sauce and mix. Season with salt and black pepper. Turn off the heat and set aside.

In a pan, cover the cauliflower with water and cook over medium heat until tender. Turn off the heat, drain the water and transfer the cauliflower to a blender. Add the milk and salt and beat until you get a homogeneous dough. In a refractory, place the ground meat and cover with the cauliflower dough. Place in the preheated oven at medium temperature for 15 minutes. Serve then.

8. Colorful chicken under pressure

Ingredients

• 400 g of breast chicken cut into cubes
• 2 garlic cloves, peeled and crushed
• 4 tablespoons of lemon juice
• 2 tablespoons olive oil
• 1 onion peeled and chopped
• 1 carrot peeled and cut into cubes
• 1 red pepper, seeded and cut into cubes
• 1 green pepper, seeded and cut into cubes
• 1 yellow pepper, seeded and cut into cubes
• 1 zucchini cut into cubes
• 1 cup of vegetable broth
• Salt and ground black pepper to taste

Preparation mode

In a container, place the chicken cubes and season with garlic, lemon juice, salt and black pepper. In a pressure cooker, add the olive oil and place over medium heat to heat. Add the chicken and brown. Add the vegetables and sauté for 2 minutes. Add the vegetable broth, cover the pan and cook for 8 minutes after coming to pressure. Turn off the heat and wait for the pressure in the pan to release. Serve then.

Ingredients

• 1 salmon fillet
• 1 sweet potato peeled and cut into slices
• 1 tablespoon olive oil
• 1 clove of garlic, peeled and chopped
• Juice of 1/2 lemon
• Salt and ground black pepper to taste

Preparation mode

In a baking dish, place the sweet potato and season with olive oil, salt and black pepper. Bake in a preheated oven at 180°C for 30 minutes, turning halfway through. Meanwhile, in a container, place the salmon fillet and season with garlic, lemon juice, salt and black pepper. After the sweet potato time has passed, place the salmon in the pan and bake until golden. Serve then.